thanks guys. I was in Chicago all day today with some friends. I'm pretty wiped, but i'm counting all the walking today as cardio. Lots of good pictures that you guys will see on facebook.
It sucks, but i missed an opportunity to train with Tony G at Mike's place this weekend. Maybe next time though!
Quote:
Originally Posted by Frank.S
are you still training your upperbody heavy? seems like a great time to really put some size/strength on your upper body.
No, i actually need to bring up my upper back and scapular work, or i'm risking shoulder issues.
Quote:
Originally Posted by L'ilJ
Hey Zach! Looks like things are progressing nicely. Patience, Grasshpper.
Thanks! Looking forward to progressing on exercises soon (possibly).
Quote:
Originally Posted by tkinsley
Holy weight loss!
Nice job. Lookit you, all loosey-goosey.
thanks Trying to stay loose! I'm looking to break below 215 in 2-3 weeks.
Quote:
Originally Posted by GqArtguy
Ript?
Getting there, but not ript abz yet.
Quote:
Originally Posted by Frank.S
anorexic is not ripped
not anorexic.... "conditioned"
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yea.... i think i'm gonna take the advice of Mike and not risk being screwed up for years when i could just take a few months and get shit straightened out.
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Ive been wondering, why only 5s holds on the planks?
thats not long enough for them to suck
well, i was only able to hold a plank for like 40 or 50 seconds when we tested, so i think we're just going for overall time with these. It's basically only a second or so rest after each 5 seconds though. They still suck!
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Precore: 30 minutes. Lots of 30 second intervals... 15-20 minutes worth. Close to 300 cal burned. I was sweating profusely.
One good thing about steady state cardio is I get to listen to podcasts that i normally do not since my commute to work and school is only around 15 minutes, so by the time i get there and work, i feel like listening to something different, and i turn off the podcast 45 minutes short.
Today I listened to NPR: all songs considered. It was Bonnie Prince Billy talking about his new album and playing songs that he heard when he was a kid. I suggest anyone who likes him to give it a listen.
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Tina: not much! I slacked on the workouts and cardio last week, too much work and it was my sister's bday. But, back to the grind this week.
Jill: OMG awesomeeeee hahahaha!
4-7-09: Cardio:
30 minutes bike intervals. This sucked and was stupid. I had a good sweat going, and heart rate was mildly up, but nowhere near something like the elliptical or sprints. Plus it was BORING!!
Listened to Lou Reed and a podcast w/ the new Dylan song during cardio. I've been on a Lou Reed kick after seeing Adventureland over the weekend, which, was a kickass movie. It's a basic "coming of age" film, not really a comedy like it was marketed. But, it had a kick ass soundtrack. Lots of lou reed, lots of replacements, some stones, whitesnake. I highly recommend it!
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C1. Face Pulls: 2x15
C2. Side Planks: 2x10
C3. Prone Scaption
PWO Stretching
Had to split the workout up today b/c i started it, and then had to go to work. I did the last 2 sets of b1 and b2 and the c's at night, and the rest earlier in the afternoon. I'll be doing cardio tomorrow afternoon. The weight is really pouring off, and strength doesn't seem to be going anywhere.
I think i'm about ready to progress on plate squats. My delts seem to be the limiting factor, as it's hard to hold a plate out in front of you for 45-50 consecutive seconds. Here's a video of plate squats. No pain, and going to parallel (or maybe lower?). First is my first set, and then a few reps of my next set (to show my knee to hip ratio since my yoke and other implements were in the way).
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Lookin' good Zach..and looking pretty damn svelte too.
When I went to Berlin last summer I listened to a lot of Lou Reed (obviously his Berlin album) and Bowie's Berlin trilogy. I watched Wim Wender's Wings of Desire in preparation. All very depressing but brilliant as shit.
Lookin' good Zach..and looking pretty damn svelte too.
When I went to Berlin last summer I listened to a lot of Lou Reed (obviously his Berlin album) and Bowie's Berlin trilogy. I watched Wim Wender's Wings of Desire in preparation. All very depressing but brilliant as shit.
thanks.
Going to Berlin would be sweet! You're so lucky you get to travel so much.
I haven't got into Berlin yet. It's kinda a tough album to get through in the first listen, but i plan on listening to it a few more times b/c i've only heard good things about it. I love Transformer, and i remember listening to it in high school. I of course love the Velvet Underground, as they're one of the first bands i really got into. Their self titled one (3rd album) after Cale left is fucking awesome.
Low is one of my favorite bowie albums along with Aladdin Sane and Ziggy. I never got into heroes and lodger though... i'll have to give them another listen.
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4-9-09: Cardio:
HIIT (precore)
5 min warmup, 20 minutes of intervals, 5 min cool down
8 on the incline, 7 resistance on all except the cooldown that was 10. 337cal burned (this is getting more and more w/ the increased resistance/incline as i get used to the machine)
I was sweating like crazy.
Listened to NPR All songs considered podcast from Feb. 11th or so. Great podcast for anyone wanting to hear new artists. It was "love songs that you've never heard" and i had only heard of 2 songs from it, The La's and Magnetic Fields. Lots of good artists though that i'm going to be checking out.
Got the OK from Mike to go ahead and progress on some of the exercises so you will be seeing a little different exercise selection soon. Very happy about this as it's one step closer to getting back to training full speed (with some modifications that i'll always keep-more unilateral work, mobility, prehab, and stretching).
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Rehab is booorrringggg.... How long until heavy weights, pr's and competitions?
i would say, based on my recovery so far, another few months until i'm back to normal. I still haven't attempted RDLs (which i will next time) to see how they feel, but if those are down, then even closer because deadlifts and back squats will be the last step.
I probably won't be competing this summer, maybe one in the winter, but we'll see how things go. It's always a possibility, but i haven't touched an implement in a few months.
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thanks guyz. i'm happy that i'm making good progress as well. Keeping my fingers crossed that things stay headed in the right direction.
4-12-09:
Had a big 1/2lb buffalo burger+some chips preworkout, and then weighed myself. Not sure what's going on, but as long as i'm not getting weaker and rehabbing, i'm happy.
Wt: 214
A1: RDLs (limited ROM, bottom of knee caps):
135x10x2
A2: 1 Arm Rows (had to sub for chest supported since gym was closed. VERY strict form on these and very controlled):
40x12, 50x12
B1: DB Split Squats:
30x12, 25x12
B2: Weighted Pushups:
minix10
1 chainx10 (these were better, and i think i'll stick to chains until strength on these gets better).
C1: I,T,Y: 2x12
C2: Planks: 2x10 (5 sec hold) These are getting lots easier. I still sweat like crazy, but less shaking.
C3: Band External Rotation: 2x12
Good workout. Took a vid of my RDLs to make sure form is ok. I think it looks good, but any opinions otherwise?
Plus, took a progress picture to show teh leanzness. I think another 15lbs and i'll start to see ab-age. getting leaner, but pleaze excuse teh fatness for the time being though.
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no, it's not. these are a new sort of progressions on the exercises. I'm front squatting this week, so we'll see how that goes.
Quote:
Keep your chest out and back arched uring your RDLs, Brutha. Looking pretty good though. You're just about ready for bikini season!
Yea, Mike said i was rounding in the lower back, and i should reduce the ROM even more, and focus on shooting the hips back more, so that's what i'm doing next.
Not quite ready for bikini season. Plus, i don't think i'll EVER wear a bikini.
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C1: Face Pull:
green bandx15x2
C2: Side Plank:
2x10
C3: Prone Scaption:
2x12
not sure on the rep ranges for front squats, but Mike said before in an article that he likes 3-5 reps, so i just did 6 sets of 3. Low volume but my first time squatting in around 2 months, so i didn't want to push it.
My form is either real good, or ok on these. I just need to get back into the rhythm, and keep pounding form, and make sure i'm not rounding out of the hole.
Hip feels EXCELLENT though. No pain at all throughout the day, and my mobility has improved a ton. I'm pretty much able to fully squat down, heels on ground, in a good position where i wasn't able to do this prior.
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Hey, those front squats look pretty good. It's hard to tell how much you're arching you're lower back at the bottom, but seems good. Congrats on improving your mobility and banishing hip pain! Yay!
P.S. It's going to be in the 70s here today and tomorrow. Woot!
Yea, Mike said i was rounding in the lower back, and i should reduce the ROM even more, and focus on shooting the hips back more, so that's what i'm doing next.
Also, I think if you shoot the hips back more you should avoid the knees better. You don't need to bend them that much. Bend at the hip, like it's a hinge, shooting the butt back.
Glad to see you're doing better and good job on the slimmin' down! Next stop, banana hammock!
Trying to stay loose! I'm looking to break below 215 in 2-3 weeks. 
getting leaner, but pleaze excuse teh fatness for the time being though. 
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